A lot of people lose weight only to gain it back and this can be very frustrating. Around only 20% of dieters who lose weight are able to keep it off in the long run. Many diets are very restrictive making it hard for people to follow them for a long time. So, they regain weight after coming off the diet which can be very discouraging. Nevertheless, do not let this dampen your spirits as our experts have written this comprehensice guide on how to maintain weight:
1- Use Measuring Cups:
You should be mindful of your portions as people often underestimate the number of calories they consume. Using measuring cups allows you to practice portion control and eat in moderation. Eating sensible portions will prevent a calorie surplus, which leads to weight gain. It is always best to plan out your meals, this way you can keep track of your calorie intake week to week without much trouble. You should also be monitoring your own weight regularly throughout this process, to make sure your changes are working.
2- Make Small Changes In Your Diet:
If you abruptly come off your diet after reaching your goal weight, it will not be long-lasting. You will not be able to sustain the weight loss after quitting a crash diet. Make small changes in your diet that can be incorporated for years instead of going on overly difficult diets. The idea is to make sure the changes you make are sustainable for you. Making no changes at all on the other hand will almost certainly result in losing all the difficult progress you have made. You don’t need to suffer just to maintain your progress, but you do need to change.
3- Exercise Regularly:
Exercising regularly can also help you maintain your weight. It will also burn some excess calories and increase your metabolism, which are the two most important factors required to achieve energy balance. Being in energy balance means burning the same number of calories that you consume. This will enable you to prevent an increase in your weight. Just 30 minutes of moderate physical activity every day is enough to help you maintain your weight loss.
4- Maintain a Healthy Relationship with Food:
You need to make a conscious decision to avoid unhealthy foods that lead to weight gain and stick to healthier choices instead. Make sure that you eat when you are hungry, not when you are bored or stressed out. You can also download a calorie counter app to make sure you do not go overboard. A really helpful tip to ensure that you do this is to eat until you are no longer hungry instead of eating until you are full. This way your body will get exactly the amount of nutrients that it needs when it needs them. Make sure you are consistent with these changes.
5- Don’t Get Too Comfortable:
People are usually strict about what they eat when they are on a diet, but they become indulgent once they reach their goal weight. Although it can be very tempting to celebrate your progress by relaxing your restrictions, don’t give in. This can lead to weight gain. You should consciously stay in control to sustain weight loss in the long run. Apart from sticking to healthier food choices and portion control, you should try to be more physically active. If youd do decide to relax your restrictions, make sure you keep it under control and don’t go overboard.
6- Eat More Protein:
Eating lots of protein can help keep your appetite in check and keep you fuller for longer. There are certain hormones in your body that increase satiety and protein increases the levels of these hormones, reducing the level of hormones that induce hunger. This can help you reduce your calorie intake. This works best if you replace your carb intake with protien as just digesting protien burns calories. Making this an incredibly effective entirely natural way to lose and maintain weight.
7- Stay Hydrated:
Drinking water regularly is one of the most healthy habbits you can maintain. Not only is it just good for you overall, but will also helo you maintain weight loss. Drinking water before a meal can lead to a reduction in calorie intake as the water often makes you feel more full. In fact drinking water has also been proven to help you burn calories. All the other benefits of hydration (like better skin) are a nice added bonus.
If you want to embark on a diet, it is always best to consult your dietitian first. You can find and book an appointment with the top Dietitians in Islamabad, Karachi and Multan through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT doctor for your health concerns.
